Here’s an idea to bring a delicious, colorful and healthy salad to the table, the plate of black beans and marinated vegetables! The aromas chase and enhance each other while the softness of the beans contrasts with the crunchiness of the vegetables. The proposed salad is also very healthy since black beans are a precious source of antioxidants, support the intestinal microbiota and counteract inflammation and overweight (Sanchez Tapia et al, Nutrients, 2020). Marinated vegetables preserve vitamins and minerals and the dressing provides monounsaturated fatty acids that protect the heart and fight chronic inflammation.
Ingredients400 grams of already cooked black beans4 carrots2 zucchini1 leek1/2 red pepper1 organic orange2 tablespoons pitted black olivesExtra virgin olive oilParsleyRosemaryTamari sauceClean the leek and slice it. Quickly sauté the leek in a pan with a little extra virgin olive oil for 5 minutes, then remove from the heat. Clean the carrots and cut them into slices, do the same with the courgettes, cut the olives in half, cut the pepper into very small cubes. In a saucepan, pour plenty of extra virgin olive oil, the orange juice, some grated orange zest, a teaspoon of tamari sauce, parsley and rosemary. Add the carrots, leek, courgettes, olives and pepper, mix and leave to rest for about an hour. After this time, also add the beans, mix and serve.
